MyTrainPalBack to homeExample week for a 72 kg cyclist. Saturday's 4-hour ride needs 770 g, 360 g of it on the bike at 90 g/h.
Fueling that follows your plan.
Day by day, session by session.
MyTrainPal works out a carb target for every day from your training plan, builds a fuel plan for every long session from the gels and bottles you use, and lets you log a meal in a sentence. When a session moves, the numbers move with it.
Fueling now covers the whole day.
From breakfast to the last gel of a long ride, every number comes from the training you have planned, and the coach sees the same numbers you do.
A carb target for every day, worked out from your plan.
Rest days start at about 4 g/kg and training days at 5 g/kg. On top of that comes what each session needs, recovery in the two hours after it, and a top-up the day before a key or long session. Tap the day to see exactly how it adds up.
- Under Today's training and on every calendar dayCarbs eaten against the target, and the next meal coming up.
- Suggested meals around your sessionsBreakfast, lunch, a snack before the session and a recovery meal, each with carbs and protein. Protein sits at 1.8 g/kg.
- Fuel balanceFood in minus energy out since midnight, recorded up to now and projected from the plan after, so you can see the dip after a hard session coming.
- Race daysBefore an A race of 90 minutes or more you get two carb-load days at 10 g/kg, then a race breakfast of 2 g/kg three hours before the start.
A fuel plan for every long session.
What to take at which minute, built from the gels, drink mixes and bars in your library. MyTrainPal sets carbs, fluid and sodium per hour from the session, keeps gels out of the hard intervals and puts real food early on long rides.
- Edit the plan yourself or ask the coach to change it. Afterwards, log what you took in one tap.
- In MTP Ride the screen counts down to the next item and chimes when it's time for a gel.
- Apple Watch shows each planned session's carb rate in g/h, and the daily training reminder says what to eat before the session and what to pack.
- Planned workouts sent to Intervals.icu carry their carb rate, and the carbs you took in sync both ways.
Log a meal in a sentence.
Describe what you ate or take a photo, and get carbs, protein and fat for each item. Change a portion and the numbers update right away. Logged meals show up in place of the suggested ones, so you see what is left for the day.
- AI estimates you can checkEstimates use AI credits. Your usual meals and items you add by hand are free, and portions you correct feed into later estimates.
- Ride fuel counts tooWhat you take on the bike is added to the day, next to your meals.
- Back to Apple HealthOn iPhone, logged meals can be written to Apple Health so your other apps see them too.
Food totals and hourly energy come in. Logged meals can go back out.
Food totals and energy from your Android food and fitness apps.
Your plan comes in. Carb rates and the carbs you took in go back out.
Food totals and hourly energy come in. Logged meals can go back out.
Food totals and energy from your Android food and fitness apps.
Your plan comes in. Carb rates and the carbs you took in go back out.
Keep your food app. MyTrainPal reads the totals.
If you already log food somewhere else, take the day's totals from Apple Health or Health Connect instead. Hourly energy from Health feeds the fuel balance either way. You can switch where food comes from in Fueling preferences at any time, and nothing is deleted.
- Your Intervals.icu calendar sets the targets, so a moved session moves its fuel with it.
- Planned workouts carry their carb rate to Intervals.icu, and each ride's carbs taken in and carbs burned come back.
- The coach reads the same food data next to your training load and recovery.
A race weight goal that keeps key sessions fuelled.
Set a goal weight and a pace from the Weight tile. Only easy and rest days get a little less food, mostly carbs from meals away from training. Key sessions, long sessions and race days keep their full target and fuel plans, and protein goes up to 2.0 g/kg.
- Health questions firstSix questions before anything changes. Any yes keeps food as it is, and the goal only tracks your weight.
- A pace your training can carryAt most 0.5 kg or 0.7% of body weight a week. Easy days never drop more than 20% below what you burn, and no goal aims below a BMI of 18.5.
- Pauses by itselfWhen HRV and sleep stay low, weight drops too fast, you tell the coach about an illness or injury, or race week comes up.
- Ends before your A raceAt least two weeks before it, so you taper and race on full food.
Weight goals are for adults 18 and over.
Ask the coach. It sees the same numbers you do.
The coach reads your carb target, meals, fuel balance and fuel plans next to your training load, recovery and how each session went. So it can explain why a long run faded, and suggest what to change before the next key day.
- Ask coach in the day's fuel keeps one Fueling chat you can come back to.
- It can log a meal or change a fuel plan, and nothing changes until you approve it.
- It can suggest a race weight goal when it fits, but only you can start one.
- Using Claude or another AI assistant with MyTrainPal's MCP server? It can read and log your meals too.
Friday's target is 410 g of carbs: 360 g for everyday needs plus a 50 g top-up for Saturday's long ride. Put most of the top-up into dinner, like an extra portion of rice or pasta.
On the bike you'll want about 90 g an hour. You mentioned gels sit badly late in long rides, so I'd swap the last one at 3:15 for a drink mix bottle.
Fuel the training you actually have planned.
Carb targets, fuel plans and meal logging come with MyTrainPal on iPhone, Android and the web. Start free, and upgrade when you want more AI capacity.
